DFC CrossFit – CrossFit
GAME
Shopper’s Scramble
Turkey Relays
Team holds positions while one teammate works:
Sprint Start on Back
Sprint Start on Front
Overhead Spear Carry
Partner Carry/Med Ball Carry
Farmer Carry with Plates
Gobble Squat Walks
Skip/Skip Cartwheel
Wheel Barrow
Holds:
1-Arm Hang R
1-Arm Hang L
Weighted Plank
Squat
Handstand/DB OH Hold
Hollow
1-Leg Balance
Superman
Team WOD
Metcon (AMRAP – Reps)
Rotate Stations Every 3 Minutes
Partner Sled Push
Crawl/Handstand Walk
Goblet Squats/SA OH Squats
Sit-ups/Weighted Sit-ups
Burpee Broad Jumps/Shin Hop Broad Jump/Walking Lunges